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Single Leg Spring on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your back on a Pilates cadillac with your hands on the poles and one foot in a sprung loop. You press the sprung leg out and in on one unbroken line without letting the spring lift or drop the leg.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with your head one hand's distance from the mat edge and your hands on the vertical poles slightly higher than your elbows.
  • Place one foot in the leg spring; keep the other leg bent with its foot pressing the mat (reached straight once circles begin).
  1. He lies supine on the cadillac table with his head toward the springs, his hands gripping the vertical poles above his elbows, one foot in the sprung loop and the other leg bent with its foot pressing the mat to balance his hips.

    Step 1 of 5

    Lie supine with your head toward the springs, hands on the poles, one foot in the sprung loop and the free leg's foot pressing the mat.

  2. His sprung leg is pressing straight out along a low line, the spring drawn open, the free foot still pressing the mat, his hands steady on the poles and his pelvis level.

    Step 2 of 5

    Press the sprung leg out and in on one unbroken line, keeping the spring from lifting or dropping the leg.

  3. His sprung leg is low with the knee bending so the foot drags in toward the table edge, ready to pick the leg back up, the free foot still rooting and his hands still on the poles.

    Step 3 of 5

    Press the leg out, lower it from the back of the leg, bend the knee, drag the foot in and pick the leg back up.

  4. His sprung leg draws a straight-leg circle, the spring arcing under control, the free leg now reaching straight along the mat, his pelvis level and his hands still on the poles.

    Step 4 of 5

    With the straight leg draw circles, pressing into the spring from the back of the leg and controlling the lift as the spring closes.

  5. He lies supine on the cadillac table with his head toward the springs, his hands gripping the vertical poles above his elbows, one foot in the sprung loop and the other leg bent with its foot pressing the mat to balance his hips.

    Step 5 of 5

    Lie supine with your head toward the springs, hands on the poles, one foot in the sprung loop and the free leg's foot pressing the mat.

Safety Information

Press from the seat and inner thigh, keep the leg on one line as it goes out. Avoid a spring pulling the leg up and avoid dropping it. Caution: it is not ideal for some knee issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.